• Wednesday 27 November 2013

    Strength and Technique

     

    Strict Pull Ups 3 x 10 Reps

     

    WOD

     

    4 RFT:

    • 15 Wall Balls
    • 10 Deadlifts
    • 12 T2B
    2
  • Tuesday 26 November 2013

    Strength and Technique

     

    3RM Front Squat

     

    WOD

     

    HOPE YOU ENJOYED THE 300 BURPEES YESTERDAY! THIS IS ACTUALLY YOUR WOD FOR TODAY.

    REMEMBER THE BOX IS YOUR HOME – TREAT IT AS SUCH AND KEEP IT TIDY AND CLEAN.

     

    9 min AMRAP:

    • 10m Handstand Walk/5 Wall Runners per arm/3 Wall Climbers
    • 15 KB Swings (20/10)
    • 15 Plate Thrusters
    • 20 Crossovers
    4
  • Monday 25 November 2013

    Strength and Technique

     

    3RM Front Squat

     

    WOD

    9 min AMRAP:

    • 10m Handstand Walk/5 Wall Runners per arm/3 Wall Climbers
    • 15 KB Swings (20/10)
    • 15 Plate Thrusters
    • 20 Crossovers
    8
  • Friday 22 November 2013

    Strength and Technique

     

    “Test Day”
    1RM Cluster (15 mins)

     

    WOD

     

    “Elizabeth”

    2
  • Thursday 21 November 2013

    Strength and Technique

     

    Preparation for RXit

     

    WOD

     

    RXit

    0